Interstate Love Song

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Ski or Row (moderate)

8 Kipping swing

4 Single Arm KB Front Rack Step Up (Each Leg)

4 Turkish Get Up (Each Arm)

Weightlifting

Bench Press (5,3,1 then…3×3)

Bench Press:

5 reps @ 70%

3 reps @ 80%

1 rep @ 90%

then…straight into…

3 sets x 3 reps @ 70% 1-RM

Metcon

Metcon (2 Rounds for time)

Complete 2 Sets for Times:

10 Overhead Squats (115/75)

5 Strict Pull Ups

10 Overhead Squats (75/55)

10 Toes to bar

-Rest 3 minutes between sets-
Rx+:

Complete 2 Sets for Times:

10 Overhead Squats (135/95)

10 Strict Pull Ups

10 Overhead Squats (95/65)

10 Toes to bar

-Rest 3 minutes between sets-

TARGET SCORE

Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS

These are high intensity workouts with low rep volumes…The volume is low so aim for bigger sets than you would normally do.

WORKOUT STRATEGY & FLOW

Overhead squats: these should be unbroken with full range of motion. Aim to move fast but don’t short change yourself!

Strict pull ups: aim for an unbroken set if possible here. Engage those lats and pull.

Toes to bar: This will spike the heart rate & fatigue the grip but you are done right after!

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